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Good (And Bad) Exercises For The Back

Do not let back pain get you down! In fact, when back pain tempts you to remain rested in a stationary position, you may be adding fuel to the flame. According to the Mayo Clinic, bed rest is not recommended for acute back pain. In light of this, our chiropractors at Core Chiropractic + Wellness in Bakersfield have provided you with valuable resources to beat your back pain.

Whether you are afflicted with a degenerative disease or down for the count from an injury, most forms of back pain can be easily cured with regular, consistent workouts. The back is the source from which the rest of our body functions, and so to build up a strong back is to lay a solid foundation.

Here we will share four reasons why working out is essential:

Strong muscles give the back better support

Posture is improved with strong abdominal muscles

Stronger bones result in less fractures

An increase in flexibility to support movement

Which Workouts Are Good For Back Pain?

Before ever getting started, check with a doctor to determine what is right for you. It is always better to start slowly and work into more advanced workouts. Getting started too quickly will increase the risk of injury, or in this case, further inflaming a pre-existing condition. Additionally, stretching is just as effective as a specific workout.

These are the stretches and workouts we would recommend:

Water Workouts

Water provides support and enough resistance to encourage recovery as well as to strengthen the back muscles. Here are four simple water exercises:

Aqua jogging

Flutter kicking

Leg lifts

Standing push-ups

Pelvic Tilt

This exercise is designed to strengthen the abdominal (core) muscles and the glutes. To do this, lay on your back with knees bent, feet flat on the ground. Lift your pelvis, aligning your knees, hips, and shoulders. Hold the position for 10 seconds.

Knee-To-Chest Stretch

Lie on your back with knees bent and feet flat on the ground. Bring one knee to your chest and, with your hands, pull your knee close — focus on flattening your back. Switch legs. Hold this stretch for 20 seconds and repeat five times.

Hamstring Stretch

Similar to the knee-to-chest stretch, lie on your back with knees bent and feet flat on the ground. Bring your knee to your chest (the same as before) and then extend your lower leg to rest flat on the ground. Switch legs. Hold this stretch for 20 seconds and repeat five times.

Which Workouts Should I Avoid?

Overall, it is a good idea to avoid high-impact aerobic exercises. Examples of these exercises include jogging or running, some types of dancing, tennis, contact sports, snowboarding, and any other exercise that requires a large amount of twisting the spine. The main goal here is to keep the spine in a neutral position during physical activity.

If All Else Fails

If you are reading this and find yourself overwhelmed, that is okay. There are so many solutions to back pain out there, and it would be unfair to be expected to know it all. For this reason, Core Chiropractic + Wellness has provided you with seemingly endless resources to beat your back pain. If simple exercises or stretches have failed in providing you relief, don’t be shy about reaching out to our chiropractors in Bakersfield.